Ten minutes for a hit of calcium (from the bones), iron and omega-3.
Serves 1 · Ready in 10 min · Rich in Calcium, Iron, Protein
Ingredients
- 1 can sardines in springwater, drained
- 2 slices grainy or wholemeal bread
- 1 tomato, sliced
- Handful of rocket
- Squeeze of lemon
- Cracked pepper
Method
- Toast the bread.
- Mash the sardines (bones and all) with a fork and a squeeze of lemon.
- Top the toast with rocket, tomato and the mashed sardines.
- Season with pepper and serve.
Tip: Mash the soft edible bones right in, that is where most of the calcium is.
Roughly per serve
- Calcium: 380 mg
- Iron: 2.7 mg
- Protein: 24 g
- Choline: 90 mg
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on calcium? Try the Calcium Calculator.
- Short on iron? Try the Iron Intake Calculator.
- Short on protein? Try the Protein Needs Calculator.